Best Stretch for Carpal Tunnel Relief | Chiropractor for Carpal Tunnel in Belmar, NJ
Hello everyone, Dr. Jodi here. Today, I’d like to share a helpful stretch you can do at home if you’re dealing with carpal tunnel syndrome. The carpal tunnel, a small passage between your wrist and hand, houses nerves, tendons, and blood vessels, which can sometimes become congested, leading to symptoms like hand weakness, numbness, or tingling. To target the flexor tendons of the wrist, follow these steps.
How to Apply This Stretch
Find a sturdy surface like a doorframe and place your palm against it, turning your hand so the wrist is facing upward. Aim to get your hand and palm flat against the wall, but don’t force it; go to your comfort level. Once in position, gently push your palm as flat as possible. Now, tilt your head in one direction and then slowly to the other. You should feel a nice stretch in the tendons and muscles of your forearm.Engage in lateral flexion ranges of motion to alleviate some pressure on the nerves at the neck level and reduce tension in the wrist. Repeat this movement 10 to 15 times on one or both wrists, depending on where you’re experiencing issues. Afterward, gently roll your wrists for added relief. In the evening, consider applying ice to your wrist to reduce any swelling or inflammation in the carpal tunnel, promoting improved sensation in your hand.
Remember, consistency is key. I hope this stretch proves beneficial for you. Dr. Jodi signing off. See you soon!